Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Metcon (Weight)
EMOM for 5 minutes
3 Deadlift @ 70-80 % 1 RM
Metcon (AMRAP – Reps)
AMRAP in 3 minutes
5 Deadlift @ 50 % 1RM
10 Push-ups
rest 1 minute, then
AMRAP in 3 minutes
5 Thrusters 95/65
Run 100 meters
Rest 2 minutes and repeat